Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines

www.csep.ca/guidelines

The Canadian Physical Activity Guidelines and Canadian Sedentary Behaviour Guidelines are divided by the age categories listed below.

Visit www.csep.ca/guidelines to download or order info sheets and to download related resources. The Background Information page contains details of the development and release of the Guidelines. You can also purchase printed copies of the Guidelines info sheets in pads of 50 from store.csep.ca

Guidelines for the Early Years (aged 0-4 years)

Canadian Physical Activity Guidelines (0-4 years)

For healthy growth and development:

Infants (aged less than 1 year) should be physically active several times daily – particularly through interactive floor-based play.

Toddlers (aged 1-2 years) and preschoolers (aged 3-4 years) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day, including:

A variety of activities in different environments.

Activities that develop movement skills.

Progression toward at least 60 minutes of energetic play by 5 years of age.

More daily physical activity provides greater benefits.

Canadian Sedentary Behaviour Guidelines (0-4 years)

For healthy growth and development, caregivers should minimize the time infants (aged less than 1 year), toddlers (aged 1-2 years) and preschoolers (aged 3-4 years) spend being sedentary during waking hours. This includes prolonged sitting or being restrained (e.g., stroller, high chair) for more than one hour at a time.

For those under 2 years, screen time (e.g., TV, computer, electronic games) is not recommended.

For children 2-4 years, screen time should be limited to under one hour per day; less is better.

Guidelines for Children (5-11 years) and Youth (12-17 years)

Canadian Physical Activity Guidelines (5-11 and 12-17 years)

For health benefits, children aged 5-11 years and youth aged 12-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include:

Vigorous-intensity activities at least 3 days per week.

Activities that strengthen muscle and bone at least 3 days per week.

More daily physical activity provides greater health benefits.

Canadian Sedentary Behaviour Guidelines (5-11 and 12-17 years)

For health benefits, children (aged 5-11 years) and youth (aged 12-17 years) should minimize the time they spend being sedentary each day. This may be achieved by

Limit recreational screen time to no more than 2 hours per day; lower levels are associated with additional health benefits.

Limit sedentary (motorized) transport, extended sitting and time spent indoors throughout the day.

Guidelines for Adults (18-64 years)

Canadian Physical Activity Guidelines (18-64 years)

To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

More daily physical activity provides greater health benefits.

Guidelines for Older Adults (65 years and older)

Canadian Physical Activity Guidelines (65 years and older)

To achieve health benefits and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Those with poor mobility should perform physical activities to enhance balance and prevent falls.